Tuesday
WOD 

5-3-1 Wendler Shoulder Press

Ifyouareonweek#1: Set#1is5reps@65%of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Ifyouareonweek#2: Set#1is3reps@70%of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. Ifyouareonweek#3: Set#1is5repsat75%of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2is5repsat50%. Set#3is5repsat60%(No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN… 5-3-1 Wendler Back Squat

Ifyouareonweek#1: Set#1is5reps@65%of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. Ifyouareonweek#2: Set#1is3reps@70%of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. Ifyouareonweek#3: Set#1is5repsat75%of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2is5repsat50%. Set#3is5repsat60%(No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.


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Monday, May 28th – MURPH

ATHLETES REGISTER HERE!

CrossFit Imperial Valley will be running Murph on Memorial Day, Monday, May 28th.  The class schedule will be modified to the following classes due to the holiday:

8:30 AM
9:30AM
12:00 PM
3:00 PM

All other classes are cancelled on May 28th. As always, this WOD will be scaled as needed.  Everyone can participate.  Register now and get a free shirt!